Wednesday 09/27/2023

Strength
Build to a heavy Squat Clean + Push Jerk
(10-12 min)

* rest as needed between lifts *

WOD
"Potatoes Au Gratin"
3 sets:
5:00 AMRAP
8 Overhead Squats 95#/65#
8 Burpee Over Bar
8 Pull Ups
-rest 3:00 between sets-

Monday 09/18/2023

Strength
3 sets: 1 Push Jerk (@80-90% of 1RM Clean and Jerk)
* Rest as needed between sets *

WOD
In Teams of 2
3 rounds For Time:
500/450m row (done together)
30 push jerks 135#/95#

*BAF Option:
400/350m row
15 push press

Thursday 09/14/2023

Strength
10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, no higher than 90%)

* Complete 1 set every 1:15 *

WOD
"Affiliate Version  of "Echo Thruster Final"
For Time:
21/16 Calorie Assault Bike
21 Thrusters 75#/55#
18/14 Calorie Assault Bike
18 Thrusters 95#/65#
15/12 Calorie Assault Bike
15 Thrusters 115#/80#
-into-
75ft Front rack Walking Lunge 115#/80#

Wednesday 09/06/2023

Strength 1
3 Position Squat Clean (High Hang, Above the Knee, Floor) 5x3
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)

* Complete a set every 1:30 *

Strength 2
Push Jerk 3x3
3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)

* Rest as needed between sets *

WOD
"Affiliate Version of “Alpaca Redux”"
For Time:
126ft Front Rack Double Dumbbell Walking Lunge (50s/35s)
-into-
3 Rounds
2 Rope Climbs (Sale 8 Strict Pull-ups)
12 Dumbbell Clean and Jerks (50s/35s)
42ft Front Rack Double Dumbbell Walking Lunge (50s/35s)